Relaxation in Pregnancy: Why It Matters More Than You Think

Her Story & Co.
Sep 25
5 min read

Pregnancy is often described as a magical journey — glowing skin, gentle kicks, and the excitement of preparing for a new arrival. And while those moments are real, so too are the sleepless nights, the endless to-do lists, and the racing thoughts that make it hard to switch off.

If you’ve found yourself thinking, “I just need a moment to breathe,” you’re not alone.

The truth is, taking time to relax in pregnancy isn’t just a nice extra. It’s an essential part of looking after both yourself and your baby.

The Pressure of Modern Pregnancy

Pregnant people today juggle more than ever before. Many continue working right up until maternity leave. Others balance pregnancy with caring for older children. Add in appointments, scans, and the pressure of preparing for birth, and it’s no wonder so many feel overwhelmed.

The NHS recognises that stress in pregnancy can affect both parent and baby. While occasional stress is normal and unlikely to cause harm, long-term or high stress can impact sleep, mood, and even increase the risk of complications (NHS, 2022). That’s why finding ways to relax isn’t indulgence — it’s part of healthy pregnancy care.

Why Relaxation Matters in Pregnancy

Evidence shows that relaxation practices can:

Reduce stress hormones like cortisol, which improves overall wellbeing.

Lower blood pressure and heart rate, helping the body feel calmer.

Support better sleep, which is often tricky during pregnancy.

Ease muscle tension and discomfort, particularly in later trimesters.

Encourage bonding with your baby, giving you moments of connection before birth.

Boost confidence for labour, especially when relaxation techniques are combined with breathing practices.

Relaxation helps you feel calmer in the day-to-day — and it also provides tools you can use in labour and the postnatal period. Many parents combine relaxation with antenatal classes in Reading like our Chapter One: The Birth Journey, which covers pain management, birth choices, and postnatal care.

What the Guidelines Say

In the UK, the NHS and NICE guidelines encourage relaxation, mindfulness, and breathing techniques during pregnancy. These are recognised as safe, non-invasive methods that support both physical and emotional wellbeing.

According to NHS advice, simple practices such as relaxation, yoga, breathing exercises, or mindfulness can help reduce anxiety and improve sleep. They’re also recommended as useful strategies for coping with contractions and labour.

Put simply: the research backs it. Relaxation isn’t a luxury — it’s a proven way to look after yourself and your baby.

Practical Ways to Relax During Pregnancy

Relaxation doesn’t have to mean hours of meditation or spa days (though those are lovely if you get the chance). Small, simple practices can make a big difference.

Here are a few evidence-based ideas you can try:

Breathing exercises – slow, deep breathing calms the nervous system and reduces stress. Try breathing in for 4, out for 6, and repeating for a few minutes.

Guided relaxation or visualisation – listening to a recording or attending a class can help you switch off more easily.

Mindful moments – pausing to notice your baby’s movements, a warm drink, or a walk outside can ground you in the present.

Gentle movement – pregnancy yoga or stretching can reduce tension and improve circulation.
Setting boundaries – saying no to extra commitments and carving out time just for you.
Progressive muscle relaxation – gently tense and then relax each muscle group in turn, working from head to toe.

Even five minutes a day can make a difference.

The Challenge of Making Time

Of course, knowing relaxation is important doesn’t always make it easy to prioritise. Many pregnant people struggle with:

Guilt about taking time for themselves.

Feeling “too busy” with work, family, or preparation.

Not knowing where to start or what really works.

That’s why guided sessions and courses can be so valuable. They create protected time in your week, with structure and support, so you actually do it — rather than pushing it to the bottom of the list. And if your day-to-day feels overwhelming, our Mumease family support service

can help take care of practical tasks so you can prioritise your wellbeing.

Introducing Bump & Breathe

That’s where Bump & Breathe comes in.

Our four-week pregnancy relaxation course is designed to give you the time, space, and tools you need to feel calmer and more confident. Each session blends:

Guided relaxation – helping your body release tension and your mind find calm.

Breathing techniques – practical tools you can use in pregnancy, labour, and beyond.

Connection – a safe, supportive space to share, reflect, and meet other expectant parents.

It’s not about doing things “the right way.” It’s about creating a weekly pause button in the middle of a busy, sometimes overwhelming season of life.

A Parent’s Experience

One expectant parent who joined an online taster session told us:

"I didn’t realise how much I needed this until I sat down and actually took part. It was the first time in weeks that I felt myself properly exhale. I slept better that night than I had in ages, and even in that one short session I felt calmer, more focused, and less anxious about what’s ahead."

Even a single hour of guided relaxation can make a noticeable difference. Imagine what setting aside regular time each week could do.

Why Bump & Breathe Works

Evidence-based – all techniques align with UK guidance and are proven to support wellbeing.

Practical & realistic – tools you can use at home, in labour, and even in those early days with your baby.

Inclusive & welcoming – open to all expectant parents, no experience required.

Supportive community – small groups create space for connection and reassurance.

Proven impact – even our short online taster sessions have helped parents feel calmer, better rested, and more confident.

Most importantly, it gives you permission to pause. To put yourself first. And to remember that caring for yourself is caring for your baby too.

Practical Details

📍 Location: Reading (venue details on booking)

🕒 Format: Four sessions, one hour each

👥 Small groups for a relaxed, supportive atmosphere

💷 Price: £40 for the full course

Spaces are kept small so everyone feels comfortable and included.

Give Yourself the Gift of Calm

Pregnancy will always come with ups and downs. But with the right tools and support, you can move through it feeling calmer, more confident, and better prepared for birth and beyond.

Taking time to relax isn’t selfish — it’s one of the best things you can do for yourself and your baby. And once your baby is here, our Bump & Baby Group

offers a relaxed, affordable space to connect with other new parents and feel less alone.